I think this is beginner friendly but I put all the ones I like and I kind of enjoy for years now. Something I can squeeze in if I find myself not had enough time in my morning run or workout block. I want to see what others have too. Mine would be:
- 14 x 2 bicep curls
- 14 x 2 overhead triceps ext
- 14 x 2 side lateral raises
Lower
- 14 x 2 raising knee to fron and side (L&R)
- 14 x 2 raising leg sideways (L&R)
- 14 x 2 squats
- few stretches first
- 14 x 2 bicep curls
- 14 x 2 overhead triceps ext
- 14 x 2 side lateral raises
Lower
- 14 x 2 raising knee to fron and side (L&R)
- 14 x 2 raising leg sideways (L&R)
- 14 x 2 squats
- stretch a bit